A diet high in nutrients is the key to good health. Use the following table as a guide when deciding which types of food to include in your diet and which ones to avoid in order to maintain good health.
Types of Food | Foods to Avoid | Acceptable Foods |
| | |
Beans | Canned pork and beans, canned beans with salt or preservatives, frozen beans. | All beans cooked without animal fat or salt, |
Beverages | Alcoholic drinks, coffee, cocoa, pasteurized and/or sweetened juices and fruit drinks, sodas, tea (except herbal tea). | Herbal teas, fresh vegetable and fruit juices, cereal grain beverages (often sold as coffee substitutes), mineral or distilled water. |
Dairy products | All soft cheeses, all pasteurized or artificially colored cheese products, ice cream. | Raw goat cheese, nonfat cottage cheese, kefir, unsweetened yogurt, goat's milk, raw or skim milk, buttermilk, rice milk, all soy products. |
Eggs | Fried or pickled. | Boiled or poached (limit of four weekly). |
Fish | All fried fish, all shellfish, salted fish, anchovies, herring, fish canned in oil. | All freshwater white fish, salmon, broiled or baked fish, water-packed tuna. |
Fruits | Canned, bottled, or frozen fruits with sweeteners added; oranges. | All fresh, frozen, stewed, or dried fruits without sweeteners (except oranges, which are acidic and highly allergenic), untreated fruits, home-canned fruits. |
Grains | All white flour products, white rice, pasta, crackers, cold cereals, instant types of oatmeal and other hot cereals | All whole grains and products containing whole grains: cereals, breads, muffins, whole-grain crackers, cream of wheat or rye cereal, buckwheat, millet, oats, brown rice, wild rice. (Limit yeast breads to three servings per week.) |
Meats | Beef; all forms of pork; hot dogs; luncheon meats; smoked, pickled, and processed meats; corned beef; duck; goose; spare ribs; gravies; organ meats. | Skinless turkey and chicken, lamb. (Limit meat to three 3-oz servings per week.) |
Nuts | Peanuts; all salted or roasted nuts. | All fresh raw nuts (except peanuts). |
Oils (fats) | All saturated fats, hydrogenated margarine, refined processed oils, shortenings, hardened oils. | All cold-pressed oils: corn, safflower, sesame, olive, flaxseed, soybean, sunflower, and canola oils; margarine made from these oils; mayonnaise without eggs. |
Seasonings | Black or white pepper, salt, hot red peppers, all types of vinegar except pure natural apple cider | Garlic, onions, cayenne, Spike, all herbs, dried vegetables, apple cider vinegar, tamari, miso, vinegar. seaweed, pulse. |
Soups | Canned soups made with salt, preservatives, MSG, or fat stock; all creamed soups. | Homemade (salt- and fat4ree) bean, lentil, pea, vegetable, barley, brown rice, onion. |
Sprouts and seeds | All seeds cooked in oil or salt. | All slightly cooked sprouts (except alfalfa, which should be raw and washed thoroughly), wheat-grass, all raw seeds. |
Sweets | White, brown, or raw cane sugar, corn syrups, chocolate, sugar candy, fructose (except that in fresh whole fruit), all syrups (except pure maple syrup), all sugar substitutes, jams and jellies made with sugar. | Barley malt or rice syrup, small amounts of raw honey, pure maple syrup, untreated blackstrap molasses. |
Vegetables | All canned or frozen with salt or additives. | All raw, fresh, frozen (no additives), or home- canned without salt (undercook vegetables slightly). |
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